|Nutritional Guidelines (per serving)|
|Servings: about 6 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||1%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 39g||14%|
|Dietary Fiber 6g||21%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
If you're looking for a vegetarian and vegan shepherd's pie recipe, or just want to try a shepherd's pie that is a bit healthier and lower in fat than traditional meat-based shepherd's pies, try this vegetarian, vegan, low-fat, and cholesterol-free recipe which uses lentils instead of meat. Add a bit of seasoning salt, nutritional yeast, or a garlicky spice blend to the mashed potatoes, if you'd like, and give it a light shake of salt and fresh ground pepper just before serving.
Shepherd's pie is an oven-baked dinner casserole, usually of finely minced meat with a few vegetables and topped with a layer of mashed potatoes. Sometimes also called "cottage pie", shepherd's pie is probably more commonly known in the UK than in the U.S., but it makes a great, filling one-dish casserole meal for vegetarians and vegans when prepared without meat.
Seitan would go well in just about any shepherd's pie recipe as a meat replacement, but this version uses lentils instead, so no meat substitute is needed. Also, it's a great way to use up any leftover lentils you might have on hand!
- 1/2 pound lentils (cooked and drained)
- 1 onion (diced)
- 1/2 tsp. fresh sage (crumbled)
- 1/2 tsp. garlic (minced)
- Pinch of dried oregano
- Dash of cayenne pepper
- 3 large potatoes (cooked)
- 1/2 to 1 cup of hot soy milk
- Vegan margarine (to taste)
- 1 tsp. salt
Preheat the oven to 400 F and lightly grease a casserole or baking dish.
In a large mixing bowl, mash the cooked lentils until they're mostly mashed and then add the diced onion, fresh sage, minced garlic, oregano, and cayenne pepper. Once well combined, place this lentil mixture in an even layer in the prepared casserole or baking dish.
In a separate bowl, mash the potatoes and add the hot soy milk, vegan margarine, and salt. Beat together by hand or with an electric mixer until smooth, creamy, and fluffy.
Spread the mashed potatoes on top of the mashed lentils and bake for 20 minutes or until the potatoes are dry on top.
Adjust the oven to broil, and place the pie under the broiler for just a couple minutes to give it a nice bit of brown on top. Serve warm. Enjoy!